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Refried beans vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Cowpea (Black-eyed pea)?

  • Refried beans are richer in Vitamin C, yet Cowpea (Black-eyed pea) is richer in Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Manganese and Zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 49% higher.
  • Refried beans have 93 times more Sodium than Cowpea (Black-eyed pea). Refried beans have 370mg of Sodium, while Cowpea (Black-eyed pea) has 4mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

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Refried beans vs Cowpea (Black-eyed pea) infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +20.8%
Contains more Potassium +14.7%
Contains more Iron +74.3%
Contains more Magnesium +51.4%
Contains more Copper +107.8%
Contains more Zinc +122.4%
Contains more Phosphorus +69.6%
Contains less Sodium -98.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Calcium +20.8%
Contains more Potassium +14.7%
Contains more Iron +74.3%
Contains more Magnesium +51.4%
Contains more Copper +107.8%
Contains more Zinc +122.4%
Contains more Phosphorus +69.6%
Contains less Sodium -98.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1400%
Contains more Vitamin B2 +43.6%
Contains more Vitamin K +23.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin B1 +165.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +117.5%
Contains more Folate +1790.9%
Equal in Vitamin B6 - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Contains more Vitamin C +1400%
Contains more Vitamin B2 +43.6%
Contains more Vitamin K +23.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin B1 +165.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +117.5%
Contains more Folate +1790.9%
Equal in Vitamin B6 - 0.1

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Refried beans
24
Cowpea (Black-eyed pea)
Mineral Summary Score
33
Refried beans
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Refried beans
46%
Cowpea (Black-eyed pea)
Carbohydrates
14%
Refried beans
21%
Cowpea (Black-eyed pea)
Fats
9%
Refried beans
2%
Cowpea (Black-eyed pea)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Cowpea (Black-eyed pea)
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Refried beans Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Refried beans
Refried beans contains less Sugars (difference - 2.76g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.493g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Refried beans Cowpea (Black-eyed pea) Opinion
Calories 90 116 Cowpea (Black-eyed pea)
Protein 4.98 7.73 Cowpea (Black-eyed pea)
Fats 2.01 0.53 Refried beans
Vitamin C 6 0.4 Refried beans
Carbs 13.55 20.76 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 2.51 Cowpea (Black-eyed pea)
Calcium 29 24 Refried beans
Potassium 319 278 Refried beans
Magnesium 35 53 Cowpea (Black-eyed pea)
Sugars 0.54 3.3 Refried beans
Fiber 3.7 6.5 Cowpea (Black-eyed pea)
Copper 0.129 0.268 Cowpea (Black-eyed pea)
Zinc 0.58 1.29 Cowpea (Black-eyed pea)
Starch 7.43 Refried beans
Phosphorus 92 156 Cowpea (Black-eyed pea)
Sodium 370 4 Cowpea (Black-eyed pea)
Vitamin A 0 15 Cowpea (Black-eyed pea)
Vitamin E 0.09 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.076 0.202 Cowpea (Black-eyed pea)
Vitamin B2 0.079 0.055 Refried beans
Vitamin B3 0.367 0.495 Cowpea (Black-eyed pea)
Vitamin B5 0.189 0.411 Cowpea (Black-eyed pea)
Vitamin B6 0.103 0.1 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 1.7 Refried beans
Folate 11 208 Cowpea (Black-eyed pea)
Trans Fat 0.016 0 Cowpea (Black-eyed pea)
Saturated Fat 0.631 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.601 0.044 Refried beans
Polyunsaturated fat 0.543 0.225 Refried beans
Tryptophan 0.065 0.095 Cowpea (Black-eyed pea)
Threonine 0.231 0.294 Cowpea (Black-eyed pea)
Isoleucine 0.242 0.314 Cowpea (Black-eyed pea)
Leucine 0.438 0.592 Cowpea (Black-eyed pea)
Lysine 0.377 0.523 Cowpea (Black-eyed pea)
Methionine 0.083 0.11 Cowpea (Black-eyed pea)
Phenylalanine 0.297 0.451 Cowpea (Black-eyed pea)
Valine 0.287 0.368 Cowpea (Black-eyed pea)
Histidine 153 0.24 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.